Super-Healthy Barbecue Menu

Written by Tula Karras; Recipes by Wendy Hess, RD

Mexican Burger

Why it’s good for you:

Grass-Fed Beef: A pound of it is pricey but here’s what you get for your money: higher levels of heart-healthy omega-3 acids and lower levels of total fat than in non-grass-fed beef, according to a report from the Union of Concerned Scientists. Bonus: We added soy protein, which absorbs the meaty flavor and cuts the fat.

Whole-Grain Buns: You probably know that fiber helps prevent disease, but a new study from the University of Minnesota finds that the phytochemicals in whole grains may also fight the chronic inflammation that leads to or worsens arthritis and diabetes.

Salsa: Postmenopausal women with a high intake of green bell pepper and premenopausal women with a high intake of tomatoes showed lower rates of breast cancer, according to a study published in the International Journal for Vitamin and Nutrition Research.

Grilled Vegetable Medley

Why it’s good for you:

Mushrooms: A new study published in the Journal of the Science of Food and Agriculture finds that the cheapest and most ubiquitous mushroom in your supermarket — the humble white button variety — is actually one of the highest in antioxidants, which can reduce the risk of cancer by minimizing the damage caused by free radicals, unsteady molecules that latch onto healthy cells.

Edamame: A study published in Fertility and Sterility found that postmenopausal women who had 20 grams of soy protein a day (one serving of our dish delivers almost 3 grams) were able to stave off any gain in abdominal fat (hello, menopot), the most dangerous type when it comes to heart disease. "The phytoestrogens in soy mimic the estrogen in your body, and the more estrogen you have, the less fat you store around your middle," says Christine Gerbstadt, MD, RD, a nutritionist in Sarasota, Florida.

Corn often gets a bad rap, mostly because its distant cousin, high fructose corn syrup, is a nutritional zero. But corn straight off the cob offers filling fiber — 4 grams per cob — and ferulic acid, an anti-cancer phytochemical found in abundance in cooked corn. (Heating it unbinds the antioxidant from the corn’s fiber, allowing your body to absorb it.)

Chicken satay with red grapes

Why it’s good for you

Grapes: A new study finds that a daily intake of about four grapes lowers risk of breast cancer in postmenopausal women. When you have a choice, go for red over green: Red grape skins contain more heart-healthy resveratrol, Gerbstadt says.

Mango: The antioxidants in this fruit can help keep skin cancer-free. (They serve as a natural SPF, increasing your skin’s ability to protect against the sun’s UV rays.)

Chicken: Protein helps maintain muscle; what’s less known is that it’s also essential to bone health. According to recent research, women with higher protein intakes may have better bone density. Why? "Protein may increase the absorption of calcium," says Jane Kerstetter, PhD, of the University of Connecticut, Storrs.

Grilled pineapple and banana

Why it’s good for you:

Pineapple and banana: A recent study linked a high lifetime intake of smoked or grilled meat with an increased risk of breast cancer — and found that women who had the highest intake of fruits and veggies and the lowest intake of meat had the lowest breast cancer risk. "We don’t know for sure, but it may be that the phytochemicals in fruits and vegetables have a protective effect against the carcinogens in overcooked meat," says Susan Steck, PhD, lead researcher of the study and a research assistant professor at the University of South Carolina, Columbia.

Yogurt: Aside from the huge hit of calcium you get from yogurt (8 ounces of low-fat yogurt contain one-third of the recommended daily intake), certain blends also contain live probiotics, good bacteria that can help reduce symptoms of irritable bowel syndrome, such as bloating, gas, and cramping, Gerbstadt says. Look for yogurts with labels that say "contains live cultures"; the heating process can wipe out the good bacteria in some products.

Bananas: All that calcium you’re getting from the yogurt gets a power boost when you pair it with potassium, which bananas have in bunches. That’s because potassium may actually help prevent the loss of calcium, which helps reduce your risk for osteoporosis. Bananas are also a good source of B6, which helps fight infection and creates serotonin (a mood-regulating neurotransmitter).